4-Round Interval Workout You Can Do Anywhere

on May 13, 2025

This post may contain affiliate links. Please see our disclosure policy for more details.

If you’re short on time but still want a workout that hits cardio, core, and strength, this 4-round circuit is for you! In just 20 minutes, you’ll build muscle, improve endurance, and push your mental grit—one minute at a time. With moves like shuttle runs, weighted sit-ups, and skull crushers, this workout targets your full body while keeping your heart rate high. It’s quick, efficient, and guaranteed to leave you feeling strong and accomplished. Find all of our minimal equipment workouts here.

This post contains affiliate links. If you purchase something from these links, we could earn a small commission. This would be at no additional cost to you.

Workout Description
Equipment Needed
Modification Options
Workout Description
Equipment Needed
Modification Options

Workout Description

At the start of the timer complete as many shuttle runs as possible within the one minute. Next complete as many lunges as possible in one minute. Next grab your dumbbell and complete as many weighted sit ups as you can within one minute. Finally complete as many skull crushers as you can within one minute. You will then rest for 1 minute, before completing that same sequence for a total of four rounds. Try to track your repetitions at each station and match those numbers in the rounds ahead!

Equipment Needed

Cones or something to designate your shuttle run distance
Dumbbells

Modification Options

Beginner: Reduce the weight of the dumbbell for the weighted sit-ups and skull crushers to 10 to 15 pounds.

Advanced: Increase the weight of the dumbbell for the weighted sit-ups and skull crushers to 35 pounds.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!

Find all of our minimal equipment workouts here.

This post contains affiliate links. If you purchase something from these links, we could earn a small commission. This would be at no additional cost to you.